| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Meats, Vegetables, Dairy |
Italian |
|
6 |
Servings |
INGREDIENTS
| 1 |
c |
Parboiled rice, long grain |
| 1/2 |
c |
Green onion with tops; cut in 1/4" slices |
| 18 |
oz |
Skinless boneless chicken breast halves |
|
|
(6 at 3 ounces) |
| 1 |
|
Clove minced garlic; or more |
| 1 |
ts |
Dried Italian seasoning; crushed |
| 1 |
tb |
Vegetable oil |
| 1 |
tb |
Cornstarch |
| 2 1/4 |
c |
1% low-fat milk |
| 3 |
oz |
Fat-free cream cheese; cut up |
| 1 1/2 |
c |
Loose-pack frozen cut broccoli |
| 8 |
tb |
Grated Parmesan cheese; or less |
| 1/3 |
c |
Lean ham; diced |
| 2 |
tb |
Sliced almonds |
| 29 |
oz |
Peach slices in light syrup |
|
|
Cinnamon |
|
|
Or fresh nectarine slices |
INSTRUCTIONS
SAUCE
H
H
1> Cook rice according to package directions; stir in HALF the onion.
2> In a skillet cook chicken, gralic, and Italian seasoning in hot oil over
medium heat for 8 minutes or till chicken is no longer pink, turning once.
Remove from skillet; reserve Drippings.
3> For sauce, cook remaining onion in reserved skillet drippings till
tender, adding more oil if needed. Stir in cornstarch; add milk all at
once. Cook and stir over medium heat till slightly thickened and bubbly.
Reduce heat; stir in cream cheese till nearly smooth.
4> Remove from heat; stir in broccoli, Parmesan, and ham. Spread rice
mixture in a baking dish. Arrange chicken on top of rice; season with salt
and pepper. Spoon sauce over chicken; sprinkle with nuts.
> BAKE NOW: 350F / 180C, covered, until hot and bubbly, about 10 to 12
minutes.
>> FREEZE UP TO 3 MONTHS: Cover pan with foil, label, and freeze. - Thaw in
refrigerator. Bake covered about 20 minutes. Uncover and bake for about
10 minutes, till bubbling hot. - Bake frozen: covered for 30 minutes.
Uncover, and bake 20 to 25 minutes, or till bubbling hot.
baking dish: 12x7-1/2x2-inch
DESSERT PEACH Idea - Simmer the peaches with 1 tsp butter-flavored canola
oil and 1/4 teaspoon cinnamon for about 5 minutes. Serve warm, topped with
sour-cream or yogurt, frozen or chilled.
BHG recommends -- When freezing dishes made with rice, use converted or
parboiled rice because it maintains a firm texture when frozen and
re-heated.
Posted to MC-Recipe Digest V1 #178
Date: Wed, 31 Jul 1996 19:32:19 -0700 (PDT)
From: PatH <phannema@wizard.ucr.edu>
NOTES : Menu with fruit: 345 cal. (24% CFF); and without: 290 cal. (29%
CFF) Chicken alfredo on rice with broccoli and optional diced
ham. Some parmesan is needed to marry the herby oregano with the
cream sauce.
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